Leucine is an essential amino acid that plays a vital role in muscle growth processes. Since it is an amino acid of branched chains, leucine is an essential dietary supplement used by bodybuilders. Like other amino acids of branched chains, leucine is processed directly into muscles rather than the liver, so it has a higher bioavailability. Leucine is found in small quantities in all protein sources, but taking leucine alone or as part of a BCAA complex gives bodybuilders additional benefits. Although leucine in fresh foods is released for several hours, leucine supplements act and are absorbed relatively quickly.
Leicin before training
To stimulate muscle growth, take 2.5 grams of leucine about 30 minutes before training. Leucin acts as a process initiator that is processed directly into muscle, helping to activate the body's mTOR pathway, causing protein synthesis and promoting muscle regeneration as well as the growth of new muscles. These 2.5 grams of leucine can also be used before and/or during cardio training. Cardio workouts are an important part of bodybuilding because they help speed up the reduction of body fat and gain more pronounced muscle terrain. Most athletes without cardio workouts are unable to maintain a slim body, while too much cardio workouts can contribute to the breakdown of muscles acquired during difficult workouts. Leucine helps to ensure that muscle tissue is not used as a source of energy.
Leicin during training
Add 5 grams of leucine to the drink you drink during training. Leucine can be used as a source of muscle energy, but more importantly it reduces the rate of breakdown of proteins in skeletal muscle. Studies have also shown that leucine reduces muscle pain that follows intense physical activity.
Leicin after training
Mix another 5 grams of leucine protein into the cocktail for post-workout intake. The combination of carbohydrates, proteins and leucine is considered the most effective solution in promoting the synthesis of muscle proteins. In simple words: by ingesting leucine it is possible to achieve greater muscle mass gain.
Leucine before bedtime
Take 5 grams of leucine before going to bed. This will help to promote the synthesis of muscle-forming hormones, as well as accelerate muscle recovery during sleep, when the body restores the muscles damaged in intense strength training.
Leucine between meals
Also, leucine can be ingested during or between meals to promote faster recovery and promote protein synthesis. But by including leucine in a low-carbohydrate diet, it is possible to prevent muscle loss and maintain the necessary energy. For this, use 1.2 to 2.5 grams of leucine.